Mediterranean Salmon Recipe

Picture this: You’ve had a whirlwind of a day, and all you want is a meal that’s not just comforting, but also makes you feel like you’ve traveled to the sunny coasts of the Mediterranean—without the plane ticket. That’s exactly how I feel about this Mediterranean-inspired salmon dish; it’s vibrant, it’s zesty, and it comes together with minimal effort, making it the perfect recipe to unwind with, glass of wine optional!

I adore crafting recipes that capture spirited flavors, and my Salmon Mediterranean is a health-and-taste tour de force. The trio of olive oil, minced garlic, and lemon juice give this dish a bright, almost invigorating quality, while a tumble of feta cheese and kalamata olives around the fish at serving adds an irresistible smack.

And while this dish is a gem of modern Mediterranean cuisine, it’s also a straightforward vehicle for getting some heart-healthy omega-3s into your meal rotation.

Mediterranean Salmon Recipe Ingredients

–

Salmon Fillets: Rich in omega-3 fatty acids, providing heart-healthy fats and high-quality protein.

–

Olive Oil: Offers monounsaturated fats, which help reduce bad cholesterol levels.

–

Garlic: Contains compounds that support immune function and heart health.

–

Lemon Juice: Adds a tangy flavor while providing vitamin C and aiding digestion.

–

Sun-Dried Tomatoes: Delivers concentrated taste and antioxidants like lycopene.

–

Kalamata Olives: Packed with healthy fats and powerful antioxidants.

–

Feta Cheese: Adds creaminess with calcium and the benefit of being lower in fat than many cheeses.

Mediterranean Salmon Recipe Ingredient Quantities

• 4 salmon fillets (6 ounces each)
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 1 teaspoon paprika
• 1/2 teaspoon ground black pepper
• 1/2 teaspoon salt
• Juice of 1 lemon
• 1/4 cup sun-dried tomatoes, chopped
• 1/2 cup kalamata olives, pitted and sliced
• 1/4 cup feta cheese, crumbled
• 2 tablespoons fresh parsley, chopped

How to Make this Mediterranean Salmon Recipe

1. Heat your oven to 400°F (200°C) and prepare a baking sheet with parchment.

2. In a small bowl, blend together olive oil, garlic (minced), oregano (dried), thyme (dried), paprika, ground black pepper, and salt to form a marinade.

3. Position the salmon fillets on the baking sheet you have prepared. Next, take the marinade and apply it richly and generously to the fillets; ensure that they are well coated.

4. For added flavor, squeeze the juice of one lemon over the salmon fillets.

5. Spread the chopped sun-dried tomatoes and sliced kalamata olives in a scattered formation over and around the salmon fillets on the baking sheet.

6. Preheat the oven to the proper temperature. Place the salmon in the oven and set a timer for between 12 and 15 minutes. Check the fish for doneness at the minimum time by attempting to flake it with a fork. If the salmon does not flake easily, give it a few more minutes. Cooking time can vary between different ovens and with the thickness of the fillet.

7. Take out the salmon from the oven and permit it to rest for a few minutes.

8. When the salmon is at rest, blanket the hot fillets with crumbled feta cheese, allowing the cozy warmth of the salmon to slightly melt the cheese.

9. Before serving, add fresh parsley that has been chopped finely to the dish as a garnish.

10. Warm Mediterranean salmon is served with the side of your choosing, be it a fresh salad, roasted vegetables, or something else entirely. Enjoy!

Mediterranean Salmon Recipe Equipment Needed

1. Oven
2. Baking sheet
3. Parchment paper
4. Small bowl
5. Fork
6. Knife (for mincing and slicing)
7. Cutting board
8. Measuring spoons
9. Juicer or reamer (optional, for lemon juice)
10. Timer

FAQ

• Can I use fresh herbs instead of dried?Indeed, dried oregano and thyme can be replaced with fresh herbs. When doing so, about 1 tablespoon of fresh oregano and thyme should be used, as fresh herbs are more potent.
• What side dishes go well with this salmon?Salmon from the Mediterranean goes splendidly with an easy green salad, some roasted vegetables, or a side of light couscous or quinoa.
• Can I use a grill instead of baking the salmon?You can absolutely grill the salmon over medium heat for approximately 4-6 minutes per side, depending on how thick it is.
• How should I store leftovers?Any salmon that you have left over should be stored in an airtight container in the refrigerator, where it will be safe for you to eat for up to 2 days. After that, you should not eat it unless you want to risk food poisoning. I recommend reheating it gently, but if you want to eat it cold, make it a salad, and then really dig into that salmon.
• Can I use another type of fish?Indeed, other firm fish such as cod or halibut may be substituted, but the cooking time might change with the size of the fish.
• Is this recipe suitable for dairy-free diets?To make it free of milk products, just leave out the feta cheese or substitute it with a non-dairy feta alternative.
• How can I make this dish spicier?Include a dash of red pepper flakes or cayenne pepper in the marinade for some extra heat.

Mediterranean Salmon Recipe Substitutions and Variations

Trout or Arctic char fillets: These can take the place of salmon when you’re after something with a similar taste. They have a similar flavor profile.
Avocado oil or melted coconut oil can be used in place of olive oil.
Minced garlic: For convenience, use 1/2 teaspoon of garlic powder or granulated garlic.
Dried oregano: Use dried basil or rosemary instead for an aromatic twist.
Dried tomatoes: Substitute fresh cherry tomatoes or roasted red peppers to deliver a fresh alternative with moist appeal.

Pro Tips

1. Marinade Time If time allows, marinate the salmon fillets in the olive oil and spice mixture for at least 30 minutes before cooking. This will enhance the flavor penetration and make the fish even more delicious.

2. Use Fresh Lemons For a fresher and more vibrant citrus flavor, consider adding some lemon zest along with the lemon juice over the salmon before baking.

3. Pan Searing For a crispy skin and a more complex flavor, try searing the salmon fillets skin-side down in a hot skillet for about 2-3 minutes before transferring them to the oven to finish cooking.

4. Sun-Dried Tomatoes Optimized Rehydrate the sun-dried tomatoes in warm water or olive oil for about 10 minutes before using them in the recipe. This will ensure they are tender and flavorful.

5. Even Cooking If the fillets are of varying thicknesses, you may want to remove the thinner pieces from the oven a bit earlier to prevent overcooking and keep everything juicy and tender.